Ate Too Much? Here’s What To Do & What NOT To Do

We’ve all been there—whether it’s a festive holiday dinner, a weekend barbecue, or just an extra indulgent meal, sometimes we find ourselves on the other side of the table, regretting the sheer volume of delicious food we’ve consumed. While overeating occasionally is a common experience, it’s essential to approach the aftermath with a balanced and health-conscious mindset. Here’s a guide on what to do and what not to do if you’ve overindulged.

What To Do

Stay Hydrated: One of the most effective ways to aid digestion and flush out excess salt is to drink plenty of water. Hydration helps your body process the extra nutrients and can reduce feelings of bloating. Stay hydrated with our Fruit-Infused Sparkling Water.

Move Your Body 

Gentle physical activity, such as a post-meal walk, can stimulate digestion and ease discomfort. Avoid intense exercise immediately after eating as it can cause digestive discomfort, but a light stroll can work wonders.

Choose Fibre-Rich Foods

The day after overeating, focus on incorporating fibre-rich foods into your meals. Vegetables, fruits, and whole grains (e.g. oats, grain bread, brown rice) can help regulate your digestive system and promote a feeling of fullness, making it less likely that you’ll overeat again.

Opt for Lighter Meals

Give your digestive system a break by opting for lighter, nutrient-dense meals. Choose lean proteins, vegetables, and whole grains to provide essential nutrients without overloading your system. Try our Vietnamese Chicken Salad for a light meal after indulging. 

Practice Mindful Eating: Reflect on the reasons behind overeating and make a conscious effort to practice mindful eating in the future. Listen to your body’s hunger and fullness cues, and savour each bite to enjoy the food you’re eating. 

What Not To Do

Skip Meals: Although it may be tempting to skip meals after overeating, this can disrupt your metabolism and lead to additional overeating later on. Instead, focus on balanced and nutritious meals to get back on track. 

Rely on Restrictive Diets

Crash diets or extreme restrictions are not the solution to overindulgence. They can create an unhealthy relationship with food and may lead to further overeating when the restrictive phase is over. Focus on balanced, sustainable eating habits.

Overdo the Coffee or Caffeine

While a moderate amount of caffeine can have some benefits, excessive intake can lead to dehydration and disrupt sleep patterns. Opt for water or herbal teas to stay hydrated without the negative effects of too much caffeine.

Ignore Your Body’s Signals

Pay attention to your body’s signals of hunger and fullness. Ignoring these cues can lead to a cycle of overeating and under-eating, disrupting your body’s natural balance.

Beat Yourself Up

Guilt and self-criticism won’t undo what you’ve eaten. Acknowledge that everyone overindulges from time to time, and focus on making positive choices moving forward. Be kind to yourself and prioritise a healthy relationship with food.

Remember, the occasional episode of overeating is a normal part of life. What matters most is how you respond to it. By adopting a balanced and mindful approach, you can navigate post-indulgence days with grace and set yourself on a path to healthier eating habits.

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.